Meia Maratona Iniciantes e intermediários 3 a 5 horas/semana - Ritmo Cardíaco
Meia Maratona Iniciantes e intermediários 3 a 5 horas/semana - Ritmo Cardíaco
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Planilha de treino para atletas iniciantes ou com algumas meia maratonas completadas, com pelo menos um ano de corrida, acostumado a correr acima de 30k por semana e deseja estar no melhor da sua forma para uma Meia Maratona. Comprometimento de treinar 3-4 vezes por semana. O ideal é começar este treino já correndo em torno de 30 km por semana. Volume esperado de 30 a 50km por semana. Tem bastante treino de velocidade com tiros curtos e longos para melhorar seu VO2 e tecnica. Os paces sugeridos no exercicio são uma referencia mas para serem precisos precisa ser feito o teste de 20min (primeiro treino do plano) pra alimentar o sistema com suas zonas de treino. Se não souber alimentar coloque atualizar FTP no automatico.
Os treinos começam na segunda feira com a prova de Meia Maratona no domingo da semana 10. Na hora de aplicar o treino no TrainingPeaks coloque para começar (start date) numa segunda feira ou para terminar (end date) no domingo da prova de Meia Maratona.
De preferência para fazer os treinos intervalados em locais planos e os longos em percurso com altimetria semelhante a prova alvo.
Para duvidas entre em contato com krauseralf@hotmail.com
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
00:02:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:02:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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